*** The 2016 Gym Rats Thread ***

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Gym for the first time today in nearly 2 and 1/2 years. Been playing tennis a lot but need to get my weight down so sticking to cardio at the moment.

Watched a 67.5KG midget deadlift 180 and squat 150, she's called Holly.
 
Hey all, I'm just a noob looking for some advice if possible.

I am really struggling with shoulder flexibility. Its uncomfortable in both shoulders when holding the bar on my back for squats.

I also am arching my back too much when overhead pressing to compensate for poor shoulder mobility.

I'm 37 and haven't exercised for many years, plus I spend all my working time hunched over a computer, which has made my posture awful!

Can anybody recommend some shoulder mobility drills I can do to help the situation? I can't do shoulder dislocates with a broom handle, I've tried and my arms just get stuck above my head!

Thanks in advance all. :)
 
Jonny Chee said:
Hey all, I'm just a noob looking for some advice if possible.

I am really struggling with shoulder flexibility. Its uncomfortable in both shoulders when holding the bar on my back for squats.

I also am arching my back too much when overhead pressing to compensate for poor shoulder mobility.

I'm 37 and haven't exercised for many years, plus I spend all my working time hunched over a computer, which has made my posture awful!

Can anybody recommend some shoulder mobility drills I can do to help the situation? I can't do shoulder dislocates with a broom handle, I've tried and my arms just get stuck above my head!

Thanks in advance all. :)
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Go to YouTube and search for "MobilityWOD Shoulders" and you will get everything you need and more.

However, your problem will be down to your lats and pecs more than anything else. :)
 
A few of the guys in my club were looking for a 7 week block to run so I've thrown together this (I'll be running it too as the base of my 13 week cycle)

http://www.filedropper.com/ggwp

It is a 4 day a week program for anyone interested.


Input your max (a recent, decently formed one, not the unholiest of grinds on 2g caffeine and 5 hits of smelling salts)

The weeks are at the top it goes 1/3/5/2/4/6/7.

Do whatever warmup you are used to :)
Add in upperback work at least twice a week and whatever other assistance work you fancy.

As an example my assistance will be:
Tuesday - Pullups, GHR and some of the gyms finest leg machines
Thursday - OHP, heavy rows, dips and tricep extension.
Saturday - Weighted pullups and some cleans/power cleans
Sunday - Row volume, OHP, CURLZZZZ

Anyways this might help someone out so feel free to try it and ask any questions :)
 
Good job, it seems like these programs have been useful for many gainz :)

Hoping to test out my new max squat later - assuming the electrician ever leaves so that I can pick up my new racing wheel with time to go to the gym!
 
Protein powders, supplements and l glutamine. Has anyone had problems taking them on a plane? Going abroad soon and want to take them with me.
 
reiyushin said:
A few of the guys in my club were looking for a 7 week block to run so I've thrown together this (I'll be running it too as the base of my 13 week cycle)

http://www.filedropper.com/ggwp

It is a 4 day a week program for anyone interested.


Input your max (a recent, decently formed one, not the unholiest of grinds on 2g caffeine and 5 hits of smelling salts)

The weeks are at the top it goes 1/3/5/2/4/6/7.

Do whatever warmup you are used to :)
Add in upperback work at least twice a week and whatever other assistance work you fancy.

As an example my assistance will be:
Tuesday - Pullups, GHR and some of the gyms finest leg machines
Thursday - OHP, heavy rows, dips and tricep extension.
Saturday - Weighted pullups and some cleans/power cleans
Sunday - Row volume, OHP, CURLZZZZ

Anyways this might help someone out so feel free to try it and ask any questions :)
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Mate this looks like a very tasty program and something I might go on now my 531 block has just finished.

A couple of questions (please excuse me)

Alt DL - what type of deadlift is that?
CGBP - Close Grip Bench bench press?
For block pulls - how high would you recommend?

Cheers
 
Alt DL is just alternate stance. Sumo/conventional. You can substitute stiff leg if you prefer.

Yup that's close grip :)

2-3 inches for the block pulls.
 
reiyushin said:
Alt DL is just alternate stance. Sumo/conventional. You can substitute stiff leg if you prefer.

Yup that's close grip :)

2-3 inches for the block pulls.
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thanks mate - ohh mixing sumo and conventional would get very spicy for me. am going to plug in my numbers and have a good look at this.
 
CaptainRAVE said:
Good job, it seems like these programs have been useful for many gainz :)

Hoping to test out my new max squat later - assuming the electrician ever leaves so that I can pick up my new racing wheel with time to go to the gym!
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Well added 25kg onto my current max squat - a mix between working on form and following reiyushin's program really. I also set up the lower bars (forget what they are called) so that I could really push to failure...and I used them for the first time :eek:
 
Gym membership has been renewed.

Someone get the painkillers and possibly wheelchair ready for tomorrow.
 
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